Jan 15, 2021

Saturday Jan 16, 2021

Part A

Death by legs
EMOM add one rep
Goblet Squat + Goblet lunge R/L
One squat and one right lunge and left lunge is one rep.
Each round add a rep until you are no longer able to get it in the minute

Part B

30-20-10
Renegade rows
Alternating V-ups
Mountain climbers
Seated DB overhead press
Crab kicks

Jan 14, 2021

Friday Jan 15, 2021

Part A

3 rounds
2 wall walks
Rest 30 sec
30 sec hollow hold
Rest 30 sec
30sec Handstand hold
Rest 30 sec
30 sec superman hold

Part B

2 min work : 1 min rest x 6- start where you left off each round
12 KB/DB swings
8 Push ups
4 KB/DB Man makers

Jan 13, 2021

Thursday Jan 14, 2021

Part A

Warm up flow
3 rounds
10 Cobra to downdog
10 Alternating plank to low lunge
10 Scorpions
10 Reach and rolls

Part B

4 rounds
10 Frogger stance glute bridges
10 Clam shells on each leg
10 bird dogs

Part C

20min AMRAP
2 HSPU
4 Atomic sit ups- weighted- reach a DB or plate out in front of you
6 Pistols
8 Squat jumping jacks- Perform a squat every time you jump legs apart

Jan 12, 2021

Wednesday Jan 13, 2021

How long can you stay on the minute
A- EMOM x 10
4 burpees
8 Air squats- heels elevated + narrow stance
12 Knee tucks

Rest 2 min

EMOM x 8
5 burpees
10 Reverse lunges
14 Russian twists

Rest 2 min

EMOM x 6
6 Burpees
12 Forward step lunges
16 Crab kicks- in a crab walk stance- reach opposite hand to tap foot

Jan 11, 2021

Tuesday Jan 12, 2021

100 Double unders or penguin hops
80 Overhead walking Lunges- hold a DB or plate
60 Alt DB snatch
40 Jumping lunges
20 HSPU or DB push press
40 Jump squats
60 Single arm DB clean and jerk
80 Wall balls or goblet squat to press
100 Double unders

Jan 10, 2021

Monday Jan 11, 2021

Part A

4 rounds
5 Banded lat pull downs/ pull ups
10 TRX row/ring row/bent over DB or KB row
15 Superman extensions

Part B

21-15-9
Burpees
Sumo deadlift high pull- barbell 95/65 or DB/KB
3 min rest
15-9-6
Strict Burpees
Hang power cleans
Rest 3 min
9-6-3
Devils press
Push press

Jan 9, 2021

Sunday Jan 10, 2021

Tabata everything 20sec work:10sec rest x 8 for each exercise
Rest 2min after each exercises

1-Alternating overhead lunges- hold one DB/KB/BB overhead
2-Alternating snatch
3-Handstand hold
4-KB/DB swings
5-Atomic sit up